If you’re here, you probably already know fat doesn’t make you fat - consuming excess calories does. Fats are calorically dense, so you don’t want to overdo it, but it’s important that you make them part of your regular diet as they have many different health benefits. Here are 6 high-fat foods that should be included in your diet:
Full of mostly monounsaturated fats and fiber, an avocado contains more protein than any other fruit. Try using avocado slices in place of butter on toast or instead of sour cream on a baked potato. Because they’re high in calories, it’s best to stick to ¼ or ½ of an avocado, so you may want to share the rest with someone else.
2) Olives/Olive Oil
Also filled with monounsaturated fats, olives and olive oil are good for heart health and support brain functions. A recommended serving for olives would be about 10 small ones and for olive oil typically 1 tablespoon, as this will get you 14 grams of fat.
Stick with seeds such as flax, chia, and sunflower to get fats, Omega-3s and even fiber. Whichever you go with, a tablespoon serving is enough to get you all the benefits you need.
Different nuts provide different benefits but all provide fat, so feel free to rotate through them. Walnuts are highest in Omega-3s. Almonds are highest in vitamin E. The serving size for walnuts and almonds is ¼ cup per day. Cashews and macadamia nuts are higher in calories so you may want to step the servings of them down.
5) Whole Eggs
Don’t toss the yolks out when you’re prepping eggs. The yolk is highly nutrient-dense and recent studies have found that eating it can help lower bad LDL cholesterol. Eggs are a cheap source of protein as well as fat.
6) Dark Chocolate
One ounce of dark chocolate (about the size of three of your fingers put together) yields 9 grams of fat along with anti-oxidants. Try and choose varieties that are at least 70% cacao or higher.
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